How to manage symptoms and find ease after an anxiety attack
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what an anxiety attack is, and the 6 symptoms you may feel after having one. Plus, how to ease your body and mind after an anxiety attack.
POV: The anxiety attack is over, but your body hasn’t gotten the memo. You may not be spiraling anymore, but everything still feels off. Exhaustion sets in, and even simple tasks feel like too much. If you’ve been through this before, you know that the crash that comes after an anxiety attack can be just as hard to navigate as the episode itself.
The aftermath of an anxiety attack, often called an anxiety attack hangover, can linger for hours or even days. You might feel physically worn down, mentally foggy, or even emotionally raw. Fatigue, tension, headaches, or numbness are all common post-anxiety attack effects. It’s not just a one-and-done experience — there’s an entire after-period that your body and brain need time to recover from.
If you’ve wondered how to handle the short-term and long-term impacts of anxiety attacks, we’ve got you covered. We’ll get into why you might feel depleted afterward and share a few practical strategies to help you reset both body and mind.
What is an anxiety attack?
An anxiety attack is a sudden, intense episode of fear or discomfort that can bring a rapid onset of severe, distressing symptoms. Unlike general anxiety, which is usually chronic and persists over time, an anxiety attack happens suddenly. Specific situations—and even thoughts—often trigger it.
Triggers: Stressful events, traumatic memories, overwhelming responsibilities, or fears are common triggers of anxiety attacks. For some people, minor stressors can trigger an attack. While for others, the triggers might seem more obvious or common, such as public speaking or crowded places.
Physiological processes: During an anxiety attack, the body’s fight-or-flight response is activated. This is a natural reaction to perceived danger, in which your body tries to prepare to either confront or flee from a threat. The release of adrenaline can lead to increased heart rate, rapid breathing, and muscle tension.
Psychological impacts: The sudden surge of fear can create a sense of impending doom, a loss of control, or feeling detached from reality.
6 symptoms of an anxiety attack hangover
During an anxiety attack, your body releases stress hormones like adrenaline and cortisol, which are designed to help prepare you to face or run away from a perceived threat. Once your anxiety attack is over, these hormones take time to return to their normal levels. As a result, your symptoms might last for hours or even days — a period of time often known as an anxiety attack hangover. Each person's experience is unique, and there’s no set timeline for recovery.
Fatigue: Extreme tiredness because the body's fight-or-flight response consumes a lot of energy
Muscle pain: Soreness and aches like those you might feel after intense exercise due to muscle tension during the anxiety attack
Feelings of detachment: A sensation known as depersonalization, or feelings of numbness or disconnectedness from your surroundings or yourself
Depression: Feelings of vulnerability, hopelessness, sadness, or mental exhaustion
Headaches: Mild to severe headaches caused by stress and tension during the anxiety attack
Irritability: Feeling on edge and easily irritated, as a result of heightened sensitivity after intense stress
How to ease your body and mind after an anxiety attack
Recovering from an anxiety attack involves caring for both your physical and mental health, and it does take time. The more you implement these strategies into your post-anxiety attack routine, the quicker you may be able to recover.
1. Avoid stressful triggers
If you know that certain situations trigger anxiety for you, try to avoid them while you recover. It’s a good idea to work on lessening these triggers in your daily life, but it’s especially important after an anxiety attack.
💙 Practice navigating stressful triggers with this mindfulness meditation on Moving Through Stress.
2. Create a calming environment
Set up a space that feels safe. This could include soft lighting, calming music, and comforting items like a favorite blanket or pillow.
💙 Press play on Breathe Again (Calm Mix) by Joy Oladukon to provide a soundtrack for your calming environment.
3. Surround yourself with your supportive relationships
Talk to friends, family, or support groups. Share your experience with people you trust to help you feel less alone during recovery.
4. Try deep breathing exercises
Use deep breathing exercises to calm your nervous system. Sit or lie down in a comfortable position. Inhale slowly through your nose for a count of four, hold for four, then exhale through your mouth for a count of four. Repeat until you feel your body relax.
💙 Use your breath to your benefit—and to relieve anxiety—and learn to Breathe to Calm Down.
5. Do some gentle stretching
Gently stretch to relieve muscle tension, help reduce soreness and promote relaxation. Focus on areas where you feel the most tightness, such as your neck, shoulders, and back.
💙 Take time to Nurture Yourself and your body with this mindful movement sequence from The Daily Move.
6. Get lots of rest
Listen to your body and avoid strenuous activities. Allow yourself time to rest in a quiet, cozy space where you can fully relax.
💙 Practice Quieting the Mind and Body leading up to bedtime to fully prepare yourself for rest.
7. Remember the importance of hydration and nutrition
Anxiety attacks can drain your body of fluids, so drink plenty of water to help you feel better faster. Eat nutritious meals that include fruits, vegetables, lean proteins, and whole grains to support your body’s recovery.
8. Try mindfulness meditation
Practice mindfulness meditation to help ground yourself and reduce anxiety. Find a quiet space, close your eyes, and focus on your breath. Observe your thoughts without judgment and bring your attention back to your breathing if your mind starts to wander.
💙 Shift your attention away from stress by Managing Your Anxiety On the Go in this meditation with Dr. Eric Lopez.
9. Don’t forget to write in your journal
Write your thoughts and feelings in a journal to help you process the experience, identify triggers, and express emotions that might feel difficult.
💙 Build Habits That Actually Stick—like journaling—with this series of guided meditations to keep you going even when you might not feel like it.
10. Consult a professional if you need to
If symptoms persist or you frequently experience anxiety attacks, seek professional help for personalized advice, treatments, and coping strategies. Therapy can help you understand the root causes of your anxiety and help you manage it.
After anxiety attack symptoms FAQs
How long do symptoms typically last after an anxiety attack?
Most acute symptoms, such as rapid heartbeat, chest tightness, or dizziness, subside within 10–30 minutes. However, the aftermath of an anxiety attack, sometimes described as an anxiety attack aftermath, can linger much longer. Fatigue, headaches, body tension, or emotional detachment may persist for hours or even into the next day.
Recovery time varies from person to person, depending on overall health, the intensity of the attack, and stress patterns. Allowing yourself rest, practicing grounding techniques like slow breathing, and gently re-engaging with normal activities can shorten the recovery window.
Can anxiety attacks have long-term effects on health?
Occasional anxiety attacks typically don’t cause lasting harm, but frequent or severe episodes can take a toll on both mental and physical health.
Chronic anxiety responses may increase the risk of high blood pressure, cardiovascular strain, digestive issues, or insomnia. Emotionally, repeated attacks can heighten fear of future episodes, leading to avoidance behaviors and reduced quality of life.
But, this doesn’t necessarily mean long-term effects are inevitable. By seeking professional support, practicing relaxation techniques, and addressing triggers, many people successfully prevent anxiety attacks from shaping their daily lives. Taking care of your nervous system through lifestyle choices—adequate rest, regular exercise, and healthy nutrition—also helps minimize long-term risks.
How do you calm down from an anxiety attack and deal with the after-effects
Calming down after an attack requires both immediate and ongoing support. Start with controlled breathing: inhale through the nose for four counts, hold for four, and exhale slowly for four. This reduces stress signals in your body. Follow with gentle movement or stretching to release tension.
Hydrate and eat light, nourishing foods to stabilize your body’s systems. Placing yourself in a calm, safe environment and using soft light or grounding objects can also help to restore a sense of security. Journaling or practicing mindfulness can help you process emotions and reduce lingering fear.
Building a “calm-down routine” tailored to your needs gives you practical steps to rely on when the post-anxiety attack effects hit. Over time, these strategies strengthen resilience and shorten the recovery period.
Are there preventive measures to reduce future anxiety attacks?
Yes. Preventing future anxiety attacks involves proactively supporting your nervous system. Regular exercise, steady sleep patterns, and balanced nutrition all help regulate stress hormones. Relaxation practices like meditation, yoga, or progressive muscle relaxation build resilience to triggers.
Identifying early warning signs is also key. If you notice racing thoughts, shallow breathing, or increased tension, pausing to use grounding techniques can sometimes stop an attack before it peaks. Professional therapy, such as cognitive behavioral therapy (CBT), offers long-term tools for managing patterns that fuel anxiety.
While not every attack can be prevented, creating a comprehensive self-care plan reduces frequency and intensity, helping you feel more in control of your daily life.
How long do symptoms typically last after an anxiety attack?
The amount of time that symptoms can last after an anxiety attack can vary widely from person to person. Generally, intense symptoms such as rapid heartbeat and shortness of breath subside within 10–30 minutes, but the aftermath, known as an anxiety attack hangover, can last for hours or days.
During this period, you might experience fatigue, muscle pain, emotional numbness, and irritability. Factors such as overall health, the severity of the anxiety attack, and individual stress responses can influence how long these symptoms last. Listen to your body and allow yourself time to fully recover.
Can anxiety attacks have long-term effects on my health?
Occasional anxiety attacks are unlikely to cause long-term damage to your health. However, frequent or severe anxiety attacks can potentially lead to chronic stress, high blood pressure, and other stress-related health issues. Chronic anxiety may impact your cardiovascular system, increase the risk of digestive problems, and contribute to the development of mental health disorders such as depression. If you suffer from frequent anxiety attacks, talk to a healthcare professional about how to manage your symptoms and reduce the risk of long-term health consequences.
What should I do if I frequently experience anxiety attacks?
If you frequently experience anxiety attacks, start by consulting with a mental health professional such as a psychologist, psychiatrist, or therapist who can provide a comprehensive evaluation and develop a personalized treatment plan. This may include cognitive behavioral therapy (CBT), which helps identify and change negative thought patterns, or medications. Lifestyle changes like regular exercise, adequate sleep, and stress management techniques such as mindfulness and relaxation exercises can also help manage anxiety.
Are there preventive measures I can take to reduce the likelihood of future anxiety attacks?
There are several preventive measures you can take to reduce the likelihood of future anxiety attacks:
Physical activity: Exercise regularly to help reduce stress and improve overall mental health.
Healthy diet: Eat a balanced diet rich in fruits, vegetables, lean proteins, and whole grains to support your body and mind.
Adequate sleep: Get enough sleep each night, as tiredness can worsen anxiety.
Stress management: Practice stress-reducing techniques such as deep breathing, meditation, and yoga.
Avoid triggers: Identify and avoid situations or substances that trigger your anxiety attacks.
Social support: Maintain strong connections with friends and family for emotional support.
Therapy: Consult a therapist to help you develop coping strategies and address any underlying issues contributing to your anxiety.
How can friends or family help someone immediately after they have an anxiety attack?
Friends and family can be supportive after an anxiety attack.
Provide a calm presence: Stay with the person and offer a calm, reassuring presence. Avoid overwhelming them with questions or demands.
Encourage deep breathing: Guide them through deep breathing exercises to help calm their nervous system. Suggest slow, deep breaths in through the nose and out through the mouth.
Offer reassurance: Reassure them that they’re safe and that the symptoms will pass. Avoid minimizing their experience or telling them to "just calm down."
Create a comfortable environment: Help them find a quiet, comfortable place to rest. Dim the lights and reduce noise to create a soothing atmosphere.
Listen and support: Allow them to express their feelings and thoughts without judgment. Simply listening can be very comforting.
Avoid stressful topics: Keep conversations light and supportive.
Suggest professional help: If they experience frequent anxiety attacks, gently suggest seeking help from a mental health professional.
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